Eating Healthy When Dining Out
By Carey Stites
If you are trying to eat healthy foods, you may find eating out on Valentine’s Day to be a challenge. So many restaurants, so many options-how do you decide which are best for you and your 2022 wellness goals? There is good news this Valentine’s Day! It is absolutely possible to eat healthy when dining out-when you strategize and take control of your dining experience.
Tip #1: Shrink the Plate
Studies show that people who switch to smaller plates or bowls consume fewer calories. As the staff for a small appetizer plate or salad plate instead of a large entrée plate to prevent overindulging. Visit www.smallplatemovement.org to read the science behind the small plate movement!
Tip #2: Exercise Before Dinner
Schedule a workout as you would any other important appointment. Be flexible and think ahead, especially if it will be a busy day (or week). Perhaps on this special day, change up your fitness routine by trying something new.
Tip #3: Forgo “saving” yourself
Smaller, more frequent meals enhance metabolism and curb binging on holiday treats. To help suppress your appetite before going out to eat, consume a small snack comprised of foods which contain a high water and fiber content such as broth-based soups, fruits and vegetables.
Tip #4: Plan Ahead
Planning ahead may allow you to be better able to handle difficult situations. For example, plan to dine at a restaurant which provides healthy options on the menu.
Another option is looking over the menu online and deciding what to order before you arrive at the restaurant. These strategies may help you avoid temptation when the time comes to look over the menu and order.
Tip #5: Know What You Want and Ask
This strategy is vital! Ask for exactly what you want when you order your food.
Occasionally, you can feel intimidated by a restaurant, a server or menu; this intimidation may very well keep you from asking for a healthy alternative to what is on the menu. In reality, it never hurts to ask!
For the most part, restaurants want their patrons enjoy their dining experience and to be satisfied. Most establishments will make healthy substitutions or changes, within reason. The key is to be friendly but firm when making your request.
Tip #6: Substitutions
When ordering a healthier meal one Valentine’s day, here are a few ideas to consider to accomplish this goal. Will the restaurant substitute ketchup or mustard in place of mayonnaise? Can you have a tossed salad (with dressing on the side) or extra steamed vegetable instead of French fries? In terms of preparations, is the restaurant open to preparing your food in a different way? Can the chef bake or broil your fish instead of frying it? Will they serve the entrée with the sauce on the side or leave the sauce off altogether? These are all excellent ways to improve the nutritional profile of an entrée on the menu.
Consider asking for food that may not be on the menu. For example, you might request a grilled chicken breast, steamed vegetables and baked potato, even if you don’t see such items listed. Again, it does not hurt to ask!
Tip #7: Enjoy the Occasion
So you ate too much! At one point or another everyone does. This doesn’t mean you should give up your health-conscious ways and stop eating healthily. Make sure your next meal is lighter and then return to your usual eating pattern. One meal alone won’t make you gain weight; it takes 3500 excess calories to gain a pound.
Enjoy eating out for Valentine’s Day, but keep perspective. A sporadic spurge should not be a reason to wave the white flag and give up; savor the meal and resume your healthy habits the next time you eat.
Happy Valentine’s Day!
Carey Stites is a registered and licensed dietitian located in Harker Heights. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; she has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
